Workout Description

Why This Workout Is Medium

This team format provides significant built-in recovery with 2/3 of the time resting while teammates work. The movements are fundamental with moderate demands - jumping lunges and bike calories are manageable, sandbag carry is strength-endurance but not maximal, and sprints are brief. The 24-minute duration allows for steady pacing rather than all-out intensity. Most CrossFitters can complete this as prescribed due to the recovery structure.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 24-minute team AMRAP with continuous movement patterns creates significant cardiovascular demand, though shared workload provides brief recovery periods between individual efforts.
• Stamina (7/10): High volume of jumping lunges and sandbag carries will test muscular endurance, particularly in legs and core, with accumulating fatigue over 24 minutes.
• Speed (7/10): Team format encourages fast transitions and high-intensity efforts during individual work periods, with sprint component specifically targeting speed and quick movement cycling.
• Power (6/10): Jumping lunges are explosive plyometric movements requiring significant power output, while sprint intervals demand rapid acceleration and high-intensity bursts of speed.
• Strength (4/10): Sandbag bear hug carry requires moderate strength demands, while other movements rely more on bodyweight and cardiovascular capacity than maximal force production.
• Flexibility (3/10): Jumping lunges require hip and ankle mobility, while bear hug carry demands thoracic extension and shoulder flexibility for proper positioning throughout the workout.

Movements

• Sandbag Carry
• Air Bike
• Sprint
• Alternating Weighted Jumping Lunge

Benchmark Notes

This is a 24-minute team AMRAP with 3 people rotating through: 10 Alternating WTD Jumping Lunges, 10/7 Cal Bike, 100m Sandbag Carry (Bear Hug), 50m Sprint. Each person completes one full round before rotating. Movement breakdown per person per round: Jumping lunges (20 sec), bike calories (25-35 sec), sandbag carry (45-60 sec), sprint (8-12 sec), transitions (15 sec) = 113-142 sec per round. With 3-person rotation, each athlete gets ~2.5-3 minutes rest between rounds. In 24 minutes, each person completes 6-8 individual rounds, so team total is 18-24 rounds. Applied fatigue multipliers: rounds 1-3 at baseline, rounds 4-6 with 1.1-1.2x multiplier, rounds 7+ with 1.3-1.5x multiplier due to accumulated fatigue from carries and sprints. Elite teams (L9-L10) maintain consistent 2:20-2:30 round times for 8.4-9.0 total rounds. Average teams (L5) slow to 2:45-3:00 rounds for 6.0 rounds. Novice teams (L1-L2) struggle with sandbag carries and hit 3:30+ round times for 3.2-4.0 rounds. No direct anchor match, but used Cindy AMRAP structure as reference and adjusted for team format and movement complexity.

Modality Profile

4 movements total: Alternating Weighted Jumping Lunge (W - external load), Bike (M - cyclical cardio), Sandbag Carry (W - external load), Sprint (M - cyclical cardio). 2 Monostructural (50%), 2 Weightlifting (50%), 0 Gymnastics (0%). Rounded to nearest distribution: M: 50%, W: 25%, G: 25%